Week 6 of 12, Retest week August 6

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Starting this week, we are posting the entire week upfront. Monday through Saturday is below. Your feedback on the surveys really motivated this change. For many, you can now plan your training with other sport activities. This is Week 6 of Week 12, retest Benchmark #4 is week of August 6th. You’ll see that some of the week’s training is … Read More

Strength and Strength Endurance

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Warm Up 1) your choice – 4 min 2) Shoulder Seq Mobility 5 min- Prone scorpion Locust Seal Stretch WOD Custom Goals Training + Strength, strength endurance A. Press: 3 x 3,2,1 – rest 3 min + 30-20-10 rep rounds for time: Press (strict) @50% of today’s max Pullups (C2B advanced)


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I’m looking for six people who want to get stronger. Starting July 8 and running for five weeks, I’ll be teaching a new class, Crossfit Raw Power, that will be held on Sunday mornings and Tuesday evenings. The class will focus on four basic lifts: the deadlift, strict press, back squat, and bench press. Class size is limited to six … Read More

Aerobic Capacity

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Warm Up 1) Run 600m 2) Squat Seq Mobility 10 min: Death Stretch focus WOD Aerobic capacity 4 rounds for time: Run 400m 50 Squats + 10 pos. Plank – 2 x 15 sec holds each, as group